Healthy Pregnancy Plan


Composed by: Kiki Athanas

Nutritional Details

Eating the right foods during pregnancy is important for your baby's health, as well as your own. When choosing ingredients, opt for the BEST quality you can find. This includes: organic produce, organic meats, wild fish and non-GMO everything!

Tip: When you see "canned" for things like chickpeas or beans, opt for cooking your own as much as possible to avoid using cans due to possible aluminum leaching.


Monday

Health Rating

Breakfast

5 min
Berry Smoothie Bowl

Snack 1

25 min
Pesto Kale Chips

Lunch

25 min
Chicken, Bean & Veggie Soup
15 min
Cucumber Salad

Snack 1

5 min
Apple Sandwiches with Almond Butter and Granola

Dinner

1 h 5 min
Vegan Eggplant Meatballs

Tuesday

Health Rating

Breakfast

10 min
Berry Beet Smoothie Bowl

Snack 1

25 min
Pesto Kale Chips

Lunch

25 min
Chicken, Bean & Veggie Soup
15 min
Cucumber Salad

Snack 1

15 min
No-Bake Energy Balls

Dinner

1 h 5 min
Vegan Eggplant Meatballs

Wednesday

Health Rating

Breakfast

8 h 5 min
Mango & Overnight Quinoa Flakes Parfait

Snack 1

1 h 10 min
Fluffy Grain-Free Sunflower Bread
30 min
3-Ingredient Strawberry Chia Jam

Lunch

17 min
Salmon Skewers with Avocado-Cucumber Salsa

Snack 1

15 min
No-Bake Energy Balls

Dinner

30 min
Chicken Kebab Recipe ( GF, DF )
40 min
Barley with Sautéed Leeks, Peas & Parsley

Thursday

Health Rating

Breakfast

8 h 5 min
Mango & Overnight Quinoa Flakes Parfait

Snack 1

1 h 10 min
Fluffy Grain-Free Sunflower Bread
30 min
3-Ingredient Strawberry Chia Jam

Lunch

17 min
Salmon Skewers with Avocado-Cucumber Salsa

Snack 1

15 min
Veggies with Hummus & a Hard Boiled Egg

Dinner

30 min
Chicken Kebab Recipe ( GF, DF )
40 min
Barley with Sautéed Leeks, Peas & Parsley

Friday

Health Rating

Breakfast

5 min
Creamy Raspberry Avocado Smoothie

Snack 1

1 h 10 min
Raw Buckwheat Breakfast Porridge

Lunch

30 min
Healthy Mac & Cheese
30 min
Lentil & Eggplant Patties with Olives and Herbs

Snack 1

25 min
Healthy Vegan Muffins

Dinner

10 min
Black Bean Scramble

Saturday

Health Rating

Breakfast

15 min
Avocado Cauliflower Toast

Snack 1

1 h 10 min
Raw Buckwheat Breakfast Porridge

Lunch

30 min
Lentil & Eggplant Patties with Olives and Herbs
50 min
Creamy Red Lentil and Kale Soup

Snack 1

5 min
Veggies and Hummus

Dinner

30 min
Chia Seed and Fennel Crusted Salmon

Sunday

Health Rating

Breakfast

30 min
Sweet Potato Pancakes
5 min
Carrot Cake Smoothie

Snack 1

5 min
All Day Energy Smoothie
10 min
Chewy-Choco Protein Bars

Lunch

35 min
Fajita Salad Bowls

Snack 1

25 min
Healthy Vegan Muffins

Dinner

1 h 35 min
Cashew, Herb, Tomato Pizza with Almond Flour Crust


Meal Expert Image
Kiki Athanas
Holistic Health Advocate at Mindfully Edible

Here's what years of dieting + work in the wellness world has taught me:

 

Healthy eating can be confusing, stressful and challenging - but it can also be really simple.

 

The first step is changing your mindset. 

 

My passion lies in helping you make "Mindfully Edible" choices that have you loving food just as much as yourself!

It's not a "quick fix" or a fail-proof way to drop 10 pounds in 30 days, but after years of working with hundreds of people looking to change the way they look and feel through diet, combined with my own experiences and research on just about every diet out there - I've realized there's only one "real" way to do it: 

Stop giving up your power to food.

It's a shift to seeing food in a more positive light, and I'm excited to share my journey with you here; to inspire the kind, mindful life you deserve - and are already perfectly capable of mastering.

 


Contact:



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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada